Food tech

• function of fat= brain development (omega 3), helps to absorb vitamins E, D, A, K, keeps our heart healthy (unsaturated), makes structure of cells
• deficiency of fat= weaker immune system, hair loss, dry rashes, vitamin deficiencies
• excess of fat= risk of diabetes, CHD, obesity, cancer
• saturated fat sources:

  (bad fat, bonds are saturated with carbon)

  • fatty cuts of meat (steak, pork)
  • dairy (cheese, cream, butter)
  • coconut oil
  • palm oil
  • baked goods
• unsaturated fat sources:

  (healthier fats)

  • olive oil
  • vegetable oils
  • avocado
  • nuts
  • fatty fish (salmon, tuna)
• fatty acids:

  saturated -> beef, butter, coconut

  trans -> margarin, cream soup, pastry

  mono-saturated -> olive, canola, peanut oil

  polyunsaturated -> fatty fish, soybean oil
• women fat intake -> less than 75g (20g saturated)

  men fat intake -> less than 95g (30g saturated)
• visible fat- you can see and manage it (e.g bacon, steak, chicken skin, oil dressing)

  invisible fat- cannot see it (e.g almonds, avocados, cakes, crisps)
• saturated fat can cause a build up cholesterol in the arteries, leading to increase chance for CHD and stroke
• cholesterol= build up of fatty acids in the blood which causes fat build up in the arteries
• function of protein= builds immune system, helps hormone production, muscle growth, enzyme and DNA production
• deficiency of protein= kwashiorkor

  • loss of muscle mass
  • infections
  • swelling abdomen
  • lack of growth
  • can be fatal
• excess of protein= obesity
• sources of protein:

  ANIMAL (HBV, contain all essential amino acids our bodies cannot produce):

  • cheese/dairy
  • eggs
  • fish
  • poultry/meat

  PLANT (LBV, contain non-essential amino acids our bodies can produce):

  • beans
  • broccoli
  • nuts + seeds
  • greens

  HBV plant sources:

  • tofu (soy beans)
  • quinoa
  • lentils
• soluble fibres dissolve in water and slow down digestion process
• what are proteins made from?

  amino acids
• how many amino acids are there?

  20
• how many essential amino acids are there?

  9
• how much protein should a child (age 4-6) consume?

  20g
• How much protein should an adult consume a day?

  50-60g
• what is protein complementation?

  when two or more low biological value foods combine to make complete protein
• LBV (low biological value) food is missing one or more essential amino acids
• HBV (high biological value) foods are proteins containing all essential amino acids
• function of carbohydrates= energy source, controls glucose and insulin, cholesterol metabolism
• deficiency of carbohydrates= hypoglycaemia (low blood sugar levels), fatigue, weakness, low energy
• excess of carbohydrates=

  starch: obesity

  sugar: tooth decay
• sugar sources of carbohydrate:

  (fast release energy)

  natural:

  • milk
  • fruits
  • honey
  • vegetables

  added:

  • caster / icing sugar
  • bakes goods
• starch sources of carbohydrates:

  (slow release energy)

  • bread
  • pasta
  • rice
  • potatoes
  • cereals
• what are carbohydrates made of?

  Carbon, hydrogen, and oxygen.
• what are the forms of carbohydrate?

  Monosaccharides, disaccharides, polysaccharides
• forms of carbohydrates:

  monosaccharides-

  • simplest carbohydrate (1 bond)
  • glucose, fructose, galactose
  • fast dose of energy
  • found in: honey, dried fruit

  disaccharides-

  • two molecules
  • sucrose, lactose, maltose
  • found in: dairy

  polysaccharides-

  • many bonded molecules
  • starch, pectin, glycogen, cellulose
  • found in: potatoes, rice
• fat soluble vitamins are absorbed with the fats in our diet and are stored in the body
• what are the fat soluble vitamins?

  A, E, D, K
• vitamin A

  • fat soluble

  source:

  • retinol -> red meat, butter, cheese
  • betacarotene -> carrots, orange fruit, dark green leafy vegetables

  function:

  • help organs work
  • helps vision
  • immune system reproduction
  • growth

  deficiency:

  • night blindness
• Vitamin D

  • helps to absorb calcium + fat soluble

  source:

  • sunlight
  • oily fish
  • eggs
  • meat
  • fortified cereals and spreads

  function:

  • helps broken bones
  • helps bones and teeth
  • prevents bone disease

  deficiency:

  • osteoporosis
  • rickets
• what does an excess in calcium cause?

  kidney stones
• Vitamin E

  • fat soluble

  source:

  • sunflower and olive oil
  • nuts
  • soya
  • seeds
  • egg yolk

  function:

  • anti-oxidant

  deficiency (rare):

  • nerve and muscle damage loss of muscle control
  • weakness
  • vision problems
• what do anti-oxidants do?

  remove free radicles from the blood
• Vitamin K:

  • fat soluble

  source:

  • cereals
  • vegetable oil
  • green leafy vegetables

  function:

  • maintain bone health
  • clots blood

  deficiency:

  • significant bleeding
  • poor bone development
  • increased CHD risk
• water soluble vitamins cannot be stored in the body and are released through urine and are used up quickly so are required daily/often